CrossFit – Mon, Jan 9
New podcast is live. Episode 10. Part 1
https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000591350606
Part 2
https://podcasts.apple.com/us/podcast/deep-roots-nutrition-podcast/id1550178154?i=1000591348043
Performance
Deadlift (5 Sets: 1 Rep)
Fitness
Deadlift (4 Sets: 8 Reps )
Coach’s Notes: Keep the load moderate.
Performance & Fitness
Metcon (2 Rounds for reps)
2 Sets:
AMRAPx6:00
45 Single-unders
15 KBS (53/35)
5 Wall Walks
Rest 2:00
Advanced Option:
AMRAPx6:00
45 Single-unders
15 KBS (53/35)
5 Wall Walks
Rest 2:00
AMRAPx6:00
45 Double-unders
15 KBS (53/35)
25′ HS Walk (Every 5′ counts as 1 rep)
Coach’s Notes: Start from the beginning of the AMRAP after the rest.
Coach’s Notes: Start at 80% of your 1RM and build to around 90%. We are not maxing out today.